Flat dumbbell chest push: 3 groups of 8- 10 in each group. Rest between groups for 30-60 seconds.

Dumbbell birds: 3 groups, each group 10- 12. Rest between groups for 30-60 seconds.

Single arm flexion and extension of sitting dumbbell: 3 groups in each group 10- 12. Rest between groups for 30-60 seconds.

Wednesday: back+two heads

Dumbbell single-arm rowing: 3 groups, 8- 10 in each group. Rest between groups for 30-60 seconds.

Dumbbell bow rowing: 3 groups, 8- 10 in each group. Rest between groups for 30-60 seconds.

Dumbbell bending alternately: 3 groups, each group 10- 12. Rest between groups for 30-50 seconds.

Friday: Shoulder+Abdomen

Sitting on dumbbells and pressing: each group has 3 groups of 8- 10. Rest between groups for 30-60 seconds.

Dumbbell side lift: 3 groups of 8- 10 in each group. Rest between groups for 30-60 seconds.

Dumbbell birds: 3 groups, 8- 10 in each group. Rest between groups for 30-60 seconds.

Sunday: Legs

Dumbbell Squat: 4 groups, 8- 10 in each group. Rest between groups for 60-90 seconds.

Dumbbell Squat: 4 groups, 8- 10 in each group. Rest between groups for 60-90 seconds.

The benefits of leg training: make the body produce an extraordinary amount of male hormones, thus

The metabolic function of the body is accelerated, which makes your whole body muscles grow rapidly.

Very long. )

3. Male Muscle-building Diet Plan (Reference)

Breakfast at 8:00, 250ml yogurt or milk, proper amount of vegetables and fruits, a cup of oatmeal or three slices of whole wheat bread, and 4 eggs (two whole eggs and two protein).

Extra food 10:00, two pieces of bread and a glass of orange juice.

Lunch 12:00, staple food 150g, red meat 200g, vegetables 200g, and appropriate amount of fruit.

Rice 14:30, two egg whites, a banana, 200ml milk.

Dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, and appropriate amount of fruit.

Note: High protein, low fat and rich in carbohydrates. Appropriate amount of vitamins and minerals, drink plenty of water.

Bodybuilding food: coarse grain boiled potatoes, corn oatmeal, apples, oranges, peaches and banana juice, various vegetables, soybean milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk).